Masters (40+) IRONMAN 70.3® Training Plan (10 Weeks, Sunday Race), Email Support + Reusable
Author
David Glover, MS, CSCS - More than 5,000 athletes have used my plans on TrainingPeaks
All plans by this CoachLength
10 Weeks
Plan Description
Our Plan. Your Courage & Commitment. Success!
When you cross the finish line of an IRONMAN 70.3® or other half distance triathlon, you've accomplished something very special.
Designed for the MASTERS (40+ years old) triathlete who has completed multiple Half IRONMAN races, the primary goal of this training plan is to prepare you to EXCEL in YOUR race.
Crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from dozens of Half and Full IRONMAN distance finishes (5 overall wins, 8:51 PR at IRONMAN distance) and his success coaching hundreds of triathletes.
Starting 10 weeks before your goal race, this plan progresses through one base period and one build period (13.5 hrs max per week) prior to peaking and tapering. Each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 3,000 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your long ride is Saturday, long run is Sunday and off day is Monday. Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may use a power meter for the bike workouts as well.
Prior to using this plan, you should be able to complete the following workouts:
• Swim: 750 meters or yards continuously
• Bike: 2 hours
• Run: 75 minutes
Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide plus email access to David Glover at any time for questions that you may have about this plan.
For more information about this plan, please DOWNLOAD the Description Document.
What do our clients say? Please see their testimonials.
Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.
Training for another race distance? We also have training plans for IRONMAN, Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.
Please note:
• Are you 55+ and/or need more recovery? Check out our Senior (55+) training plans.
• This training plan starts any Monday and can be set to end on race day.
• This plan version assumes your target race is on a Sunday.
• IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).
How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
03:25:00 | 02:00:00 |
|
Bike
x3
|
04:33:00 | 03:30:00 |
|
Swim
x3
|
02:39:00 | 01:00:00 |
|
Strength
x2
|
—— | —— |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:25:00 | 02:00:00 | |
|
|
04:33:00 | 03:30:00 | |
|
|
02:39:00 | 01:00:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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